Njengoba siguga, sinomuzwa wokuthi hhayi nje imizimba yethu kodwa nenkumbulo yethu kanye nendlela esicabanga ngayo kuyashintsha kancane, akunjalo? Ngezinye izikhathi ungase ucabange, 'O, sengikhohlwa izinto kakhulu manje.' Kodwa bewazi ukuthi okunye kokudla esikudlayo nsuku zonke kungasiza ekulawuleni ukuguga kobuchopho bethu futhi kubugcine buphilile njengasebusheni bethu? Lokhu kufana nokuzivocavoca kobuchopho. Namuhla, ake sixoxe ngezinye 'zalezo zinto zokudla eziphezulu' ezinhle ebuchosheni.
Izithelo nemifino enikeza ubuchopho amandla amakhulu
1. Ama-blueberry nezithelo ezinsomi
Odokotela babiza lawa ngama-'Brainberry' ngokuhlekisa, okusho ukuthi 'izithelo zobuchopho'. Ucwaningo luthole ukuthi izithelo ezifana nama-blueberry zivikela ubuchopho ekucindezelekeni kwe-oxidative , okuwumonakalo kumaseli. Lokhu kunganciphisa imiphumela yezimo zokuntuleka kwenkumbulo njengesifo i-Alzheimer's noma i-dementia eza nokuguga.
Nakuba kunzima kancane kithi ukuthola ama-blueberry eSri Lanka, sinezinye izindlela ezinhle esikhundleni salokho. Izithelo ezinsomi neziluhlaza okwesibhakabhaka ezifana namagilebhisi ansomi, i-dambala, i-madang, kanye ne-black jam nazo zinalesi sici. Kungaba kuhle uma singangeza izithelo ezimbalwa ezinjalo ekudleni kwethu nsuku zonke.
2. Ama-avokhado
Ama-avokhado ayizithelo eziyigugu njenge-blueberry empilweni yobuchopho. Abantu abaningi bacabanga ukuthi ama-avokhado aphezulu kumafutha, futhi lokho kuyiqiniso. Kodwa agcwele amafutha angagcwele . Lolu uhlobo lwamafutha 'amahle' oluhle enhliziyweni futhi olusiza ekugelezeni kwegazi okunempilo.
Cabanga nje, ukutholakala kwegazi okuhle kubalulekile kuwo wonke umzimba wethu, okuhlanganisa nobuchopho. Igazi yilokho okuthwala umoya-mpilo nezakhamzimba ezidingwa ubuchopho. Ngakho-ke ukujikeleza kwegazi okunempilo kusho ubuchopho obuphilile!
Ama-avokhado ayasiza futhi ekulawuleni umfutho wegazi. Umfutho wegazi ophezulu uyimbangela enkulu yokwehla kokusebenza kobuchopho. Kodwa-ke, njengoba enama-calories amaningi, kungcono ukwengeza cishe ingxenye eyodwa noma ngaphezulu ye-avokhado ekudleni kwakho ngosuku.
3. Ipomegranate
Ipomegranate iyisithelo esigcwele ama-antioxidants anamandla. Kalula nje, lawa ma-antioxidants afana namasosha amakhulu avikela ubuchopho kuma -free radicals , asebenza njengokugqwala kanye nomonakalo emaseli emizimba yethu. Ubuchopho bungenye yezitho ezisengozini enkulu yokulimala yilawa ma-free radicals.
Uma uphuza ijusi lepomegranate, kungcono ukulenza ekhaya, njengoba izinhlobo ezithengwa esitolo zingase zibe noshukela owengeziwe. Ukuphuza ijusi lepomegranate elincane elixutshwe namanzi ngosuku kwanele.
Amandla obuchopho avela emafutheni, amantongomane, kanye nokusanhlamvu
4. Inhlanzi Enamafutha
Izinhlanzi zasolwandle ezijulile njenge-salmon, i-mackerel, ama-sardine, i-herring, kanye ne-herring zibizwa ngokuthiUkudla okucebile ngama-omega-3 fatty acid abalulekile. Lawa ma-omega-3 abalulekile ekusebenzeni kahle kwamangqamuzana obuchopho. Alawula ngisho nokuvuvukala okuncane okwenzeka ebuchosheni. Uma ungangeza ucezu lwenhlanzi enamafutha ekudleni kwakho kabili noma kathathu ngesonto, kuwukutshala imali okuhle ebuchosheni bakho.
5. Amantongomane Nembewu
Amantongomane afana nama-cashew, amantongomane, ama-almond, ama-walnuts, imbewu yethanga, imbewu yelanga, imbewu yesesame, kanye nembewu yeflakisi ayimithombo emihle yevithamini E. Ucwaningo lukhombisile ukuthi abantu abanamazinga aphezulu evithamini E balahlekelwa yinkumbulo encane njengoba bekhula.
Ngaphezu kokudla lokhu, kuhle futhi kuwe uma uwenza into efana nebhotela lamantongomane. Kodwa ukukhetha amantongomane angenasawoti esikhundleni salawo anosawoti kungcono kakhulu empilweni yakho. Ukudla cishe ingcosana yala mantongomane ngosuku kwanele.
6. Okusanhlamvu Okuphelele
Ukudla okufana nelayisi elinsundu, i-oats, i-buckwheat, ibhali, kanye nesinkwa esiphelele kunciphisa ingozi yesifo senhliziyo. Njengoba sishilo ngaphambili, uma inhliziyo iphilile, nobuchopho buphilile. Ngoba ubuchopho buthola igazi elilidingayo.
Lezi zinhlamvu zisiza futhi ekugcineni amazinga kashukela egazini, noma amazinga kashukela egazini , ezinzile. Ubuchopho bufana nenjini yemoto. Budinga ukunikezwa uphethiloli njalo, noma ushukela. Njengoba ubuchopho bungakwazi ukugcina ushukela, buthembele ekunikezweni kwamandla okuqhubekayo egazini. Izinhlamvu eziphelele zinikeza lawo mandla azinzile.
7. Ubhontshisi
Imifino efana ne-lentile, ama-chickpeas, ubhontshisi we-mung, ama-chickpeas, nobhontshisi nayo ilungele kakhulu ubuchopho. Njengokusanhlamvu okuphelele, lokhu kusiza ekuqiniseni amazinga kashukela egazini. Ngakho-ke, ubuchopho buthola amandla obuwadingayo njalo. Lokhu futhi akubizi futhi kulula ukukuthola. Faka cishe uhhafu wendebe yalokhu ekudleni kwakho ngosuku.
Ake sondle ubuchopho ngokuzijabulisa
8. Itiye Elisanda Kuphekwa
Ukuphuza izinkomishi ezimbili kuya kwezintathu zetiye elishisayo elisanda kuphekwa ngosuku kungenza izimanga ebuchosheni bakho. Inani elincane le-caffeine etiyeni lisiza ukuzola ingqondo, ukuthuthukisa inkumbulo, nokukhulisa isimo sengqondo. Itiye liqukethe nama-antioxidants anamandla abizwa ngokuthi ama-catechins , nawo asiza ukukhuthaza ukujikeleza kwegazi okunempilo.
Kodwa khumbula, leli khwalithi litholakala kuphela etiyeni elisanda kuphekwa. 'Itiye elibandayo' elisebhodleleni noma itiye eliyimpuphu alinikezi lezi zinzuzo. Itiye lethu elivamile elenziwe ngamaqabunga etiye lanele kakhulu kulokhu.
9. Ushokoledi Omnyama
Okokugcina, ake sixoxe ngento ethandwa yiwo wonke umuntu. Ushokoledi omnyama muhle kakhulu ebuchosheni. Kodwa lokhu akuphathelene noshokoledi wobisi, kodwa mayelana noshokoledi omnyama onephesenti eliphezulu le-cocoa (70% noma ngaphezulu) kanye nokunambitheka okubabayo.
Ziqukethe ama-antioxidants anamandla. Ziqukethe nezikhuthazi zemvelo ezisiza ukuzola ingqondo, njengenani elincane le-caffeine. Okubaluleke kakhulu, ushokoledi omnyama uvuselela ukukhiqizwa kwama-endorphin , amakhemikhali emvelo ajabulisayo emzimbeni wethu.
Kodwa akukuhle ukukugwinya ngokweqile. Ucezu oluncane lwetshokolethi emnyama ngosuku, cishe amagremu angu-15-30, lunele.
| Ukudla Okuphezulu | Inzuzo eyinhloko | Inani elinconyiwe |
|---|---|---|
| Izithelo ezinsomi (ama-blueberry, ama-raspberry, amagilebhisi) | Ivikela ubuchopho ngama-antioxidants. | Inkomishi e-1 ngosuku |
| Inhlanzi enamafutha (i-salmon, i-mackerel, ama-sardine) | I-Omega-3 yondla amangqamuzana obuchopho. | Izikhathi ezimbili kuya kwezintathu ngesonto |
| Amantongomane nembewu (ama-cashew, ama-alimondi, imbewu yesesame) | I-Vitamin E ivikela inkumbulo. | Cishe idlanzana ngosuku |
| Ukwatapheya | Amafutha amahle asiza ekulawuleni ukuhamba kwegazi. | 1/4 - 1/2 amantongomane ngosuku |
| Okusanhlamvu okuphelele (irayisi elibomvu, i-oats) | Inikeza amandla azinzile ebuchosheni. | Engeza ekudleni kwakho kwansuku zonke. |
Ngaphezu kwalokhu kudla, ukulala ngokwanele, ukuzivocavoca nsuku zonke, nokugcina ingqondo yakho isebenza (njengokufunda izincwadi, ukuxazulula amaphazili) nakho kubaluleke kakhulu empilweni yobuchopho. Kuwukuhlakanipha ukukhuluma nodokotela wakho uma unezinkinga zempilo noma ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla kunamandla amakhulu okugcina ubuchopho bakho buphilile. Lokhu kungasiza ekulawuleni ukulahlekelwa yinkumbulo njengoba ukhula.
- Faka izinto ezifana nezithelo ezinsomi, ukwatapheya, inhlanzi enamafutha, amantongomane, kanye nokusanhlamvu okuphelele ekudleni kwakho kwansuku zonke.
- Kukhona ukuxhumana okukhulu phakathi kwempilo yenhliziyo nempilo yobuchopho. Okuhle enhliziyweni nakho kuhle ebuchosheni.
- Nakuba izinto ezifana noshokoledi omnyama netiye zizuzisa ubuchopho, kufanele zidliwe ngokulinganisela.
- Kanye nokudla okuhle, ukulala kahle, ukuzivocavoca, kanye nokusebenza kwengqondo nakho kubalulekile empilweni yobuchopho.
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